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Saturday Breakfast: Vegan keto smoothie with full-fat coconut milk, almond butter, cocoa powder and vegan protein powder. According to Gough, there are at-home urine, breath and blood tests that can test ketone levels. The ketogenic diet is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets. You’ll need to be more mindful of how much you consume since it’s easy to toss a handful of blueberries right into your mouth and end up going over your carb limit. Many people experience a marked reduction in hunger on a keto diet.

This coconut lamb curry is easy to make and can be thrown in the crockpot. Fatty fish: Wild-caught salmon, herring and mackerel.

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Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. However, keep in mind that research into many of these areas is far from conclusive.

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100 grams of raw spinach with some olive oil, salt, pepper and a teaspoon of balsamic vinegar makes an excellent base for a salad. Jocelyn Tan, MD, FACP is a Clinical Associate Professor at the University of Pittsburgh School of Medicine and a Medical Oncologist and Gastrointestinal Cancer Director at the Veterans Affairs Medical Center in Pittsburgh, PA. Also, it’s common for people to experience an increase in energy when in ketosis.

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99 Created by a fitness professional, My Macros+ is a complete diet tracking app that makes logging your macros simple. It goes to show that a dinner doesn’t have to be complicated, or have carbs, to taste great and be satisfying. Don’t stress about macros or measuring ketones at first. On a low-carb diet like the keto diet, fat burning is significantly increased, and it’s OK to eat a higher-fat diet. For example, Taco Tuesday and Pizza Saturday are common themes in our home. Now, add some fresh spinach leaves to the skillet and cook until well wilted. Keto chops with green beans and avocado Lunch That’s right, it’s time for chops again! Share the garlic between them, and evenly divide the fat juice. Sliced deli meats, cheeses, and veggies make an easy lunch.

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